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  6. Marrow-stem Kale vs. Halibut raw

Marrow-stem Kale vs. Halibut raw — In-Depth Nutrition Comparison

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How are marrow-stem Kale and halibut raw different?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, manganese, and calcium; however, halibut raw is richer in vitamin D, selenium, vitamin B12, and phosphorus.
  • Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.
  • Halibut raw has a lower glycemic index (0) than marrow-stem Kale (32).

Collards, raw and Fish, halibut, Greenland, raw are the varieties used in this article.

Infographic

Marrow-stem Kale vs Halibut raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +7633.3%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +5383.3%
Contains more PotassiumPotassium +25.8%
Contains more IronIron +40.4%
Contains more ZincZinc +90.5%
Contains more PhosphorusPhosphorus +556%
Contains more SeleniumSelenium +2707.7%
~equal in Magnesium ~26mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1692.9%
Contains more Vitamin EVitamin E +209.6%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +12800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B3Vitamin B3 +102.2%
Contains more Vitamin B6Vitamin B6 +154.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +166.4%
~equal in Vitamin B5 ~0.25mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Halibut raw DV% diff.
Vitamin K 437.1µg 0.1µg 364%
Vitamin D 0µg 27.4µg 137%
Vitamin D 0IU 1097IU 137%
Selenium 1.3µg 36.5µg 64%
Vitamin B12 0µg 1µg 42%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 1µg 32%
Manganese 0.658mg 0.012mg 28%
Vitamin A 251µg 14µg 26%
Protein 3.02g 14.37g 23%
Calcium 232mg 3mg 23%
Monounsaturated fat 0.03g 8.378g 21%
Vitamin B6 0.165mg 0.42mg 20%
Phosphorus 25mg 164mg 20%
Fats 0.61g 13.84g 20%
Fiber 4g 0g 16%
Cholesterol 0mg 46mg 15%
Saturated fat 0.055g 2.419g 11%
Vitamin E 2.26mg 0.73mg 10%
Calories 32kcal 186kcal 8%
Polyunsaturated fat 0.201g 1.367g 8%
Choline 23.2mg 61.8mg 7%
Vitamin B3 0.742mg 1.5mg 5%
Vitamin B2 0.13mg 0.08mg 4%
Sodium 17mg 80mg 3%
Copper 0.046mg 0.03mg 2%
Iron 0.47mg 0.66mg 2%
Potassium 213mg 268mg 2%
Carbs 5.42g 0g 2%
Zinc 0.21mg 0.4mg 2%
Vitamin B1 0.054mg 0.06mg 1%
Net carbs 1.42g 0g N/A
Magnesium 27mg 26mg 0%
Sugar 0.46g 0g N/A
Vitamin B5 0.267mg 0.25mg 0%
Tryptophan 0.031mg 0.161mg 0%
Threonine 0.086mg 0.63mg 0%
Isoleucine 0.1mg 0.662mg 0%
Leucine 0.151mg 1.168mg 0%
Lysine 0.117mg 1.32mg 0%
Methionine 0.033mg 0.425mg 0%
Phenylalanine 0.087mg 0.561mg 0%
Valine 0.12mg 0.74mg 0%
Histidine 0.047mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.5%
Contains more ProteinProtein +375.8%
Contains more FatsFats +2168.9%
Contains more OtherOther +14.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +27826.7%
Contains more Poly. FatPolyunsaturated fat +580.1%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients
  2. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.